Promera Sports - BETA-CRET/ CON-CRET - Striving For Strength

[SkyFlight23]

TEAM JW

Intro

Yo! My name is Andy and I have been lifting for 3.5 years. I'm currently striving to build strength.

Stats
Current BW: 154

OLD PRS:
285 Bench
335 Squat
350 Deadlift

Story
I lost a good amount of strength when I went on a cut. It's time to re-claim that lost strength.

[TheThrill1]

Good luck. I've never tried Beta, but I love Con-Cret.

[SkyFlight23]

First push day my boys.

Flat BB BENCH
5X5 of 205 LBS

DB Incline Bench
4X6-8 REPS of 70 LBs

Weighted Dips
10x45 LBs
8x55 LBs
6X70 LBs

OHP

4x15 Reps of 115 LBS

Superset of Skullcrushers/Lateral Raises/Pushdowns
4x10 of each. I didn't track the weight because my eyes were fascinated by the girls doing RDL.
Not srs.

The workout progressed smoothly even though I had a 8am class. I'm looking forward to increasing the strength on my bench. My wrist is still bothering me as I keep continuing to lift. Its okay..anything for these gains. Then maybe one day she'll love me, not srs lulz.

[SkyFlight23]

LEG DAY

BACK SQUAT
135x10
185x10
225x5
255x5
275x3
295x3
305x2 SETS x 3 REPS
295X 3 SETS X 3 REPS

FRONT SQUAT
135X10
155X10
185X5
205X5
225X5

Leg extensions
140X4 SETS X 10 REPS

[RyouBakua]

thats some super strong squats and other numbers at only 154!



IN and SUBBED

blow this thing up!





my log
www.tinyurl.com/WWRBD

[SkyFlight23]

thats some super strong squats and other numbers at only 154!



IN and SUBBED

blow this thing up!





my log
www.tinyurl.com/WWRBD

thanks bro!

[BergMuscle]

Subbed. In for the ride.

Love Con-Cret, have used Beta-Cret in the past.

[SkyFlight23]

Sunday Chest Day

FLAT BB BENCH
135X10
155X3
195X3
205X3
225X3
235X3
225X3
205X3

DB INCLINE BENCH
4 SETS X 70 LBS X 6 REPS

BODYWEIGHT DIPS
3X12

TRICEP PUSHDOWNS
4X10

DB LATERAL RAISE
4 SETS X 15 LBS X 10 REPS

PEC FLYS
4X10 REPS

I was a bit shocked by my ability to push 235 for 3 reps. I'm definitely looking forward to progressing each week and make dem gainz. Weighed in @ 155 this morning

[BubsNBean]

In for support!

[jwtiger69]

Sunday Chest Day

FLAT BB BENCH
135X10
155X3
195X3
205X3
225X3
235X3
225X3
205X3

DB INCLINE BENCH
4 SETS X 70 LBS X 6 REPS

BODYWEIGHT DIPS
3X12

TRICEP PUSHDOWNS
4X10

DB LATERAL RAISE
4 SETS X 15 LBS X 10 REPS

PEC FLYS
4X10 REPS

I was a bit shocked by my ability to push 235 for 3 reps. I'm definitely looking forward to progressing each week and make dem gainz. Weighed in @ 155 this morning

Nice work on the bench! Nice to see some progress.

[kylemnhn]

Sunday Chest Day

FLAT BB BENCH
135X10
155X3
195X3
205X3
225X3
235X3
225X3
205X3

DB INCLINE BENCH
4 SETS X 70 LBS X 6 REPS

BODYWEIGHT DIPS
3X12

TRICEP PUSHDOWNS
4X10

DB LATERAL RAISE
4 SETS X 15 LBS X 10 REPS

PEC FLYS
4X10 REPS

I was a bit shocked by my ability to push 235 for 3 reps. I'm definitely looking forward to progressing each week and make dem gainz. Weighed in @ 155 this morning

awesome work man way to push it thats some awesome weight of only being 155

[lonniej]

Serious work Andy!! Subbed..

[SkyFlight23]

Serious work Andy!! Subbed..

Nice work on the bench! Nice to see some progress.

awesome work man way to push it thats some awesome weight of only being 155

Thank you guys so much!

[SkyFlight23]

PULL DAY

DEADLIFT
135x10
185x5
225x3
265x3
295x3
315x3

T BAR ROW
4 SETS X 225 (INCLUDING BARBELL WEIGHT) X 6 REPS

ISOLATED SEATED ROW MACHINE
4 X 135 LB X 6 REPS
- One arm at a time for that contraction.

HAMMA CURLS
4X 35LB X 10 REPS

Seated Curls

4 X *I close my eyes and just curl weight* x 10 reps


Pull ups
8 SETS X 5 REPS


Overally, I was satisfied with this workout. I can't wait to progress more on the deadlift.


GOALS BY THE NEW YEAR
405LB MAX SQUAT
405LB DEADLIFT
315 MAX BENCH (lololololol prob. not gonna happen on dis here mane)

GOAL WEIGHT: 160-165.

[BubsNBean]

Nice goals!!

Do you follow a certain program or one you've figured out yourself? I only ask because I was never good enough to figure out a proper strength program, so I follow one instead. Much easier and less stressful for me

[SkyFlight23]

Nice goals!!

Do you follow a certain program or one you've figured out yourself? I only ask because I was never good enough to figure out a proper strength program, so I follow one instead. Much easier and less stressful for me

I normally follow a 5x5 for my bench and squat. However, there are certain days where I will feel great and continue going up in weight. I really want to improve my deadlift, so I looked into 5/3/1. I base my working sets on the percentages, but I always go up a bit because of my ego.

[jwtiger69]

I normally follow a 5x5 for my bench and squat. However, there are certain days where I will feel great and continue going up in weight. I really want to improve my deadlift, so I looked into 5/3/1. I base my working sets on the percentages, but I always go up a bit because of my ego.

531 is great! I used it when I was really into powerlifting.

[kylemnhn]

PULL DAY

DEADLIFT
135x10
185x5
225x3
265x3
295x3
315x3

T BAR ROW
4 SETS X 225 (INCLUDING BARBELL WEIGHT) X 6 REPS

ISOLATED SEATED ROW MACHINE
4 X 135 LB X 6 REPS
- One arm at a time for that contraction.

HAMMA CURLS
4X 35LB X 10 REPS

Seated Curls

4 X *I close my eyes and just curl weight* x 10 reps


Pull ups
8 SETS X 5 REPS


Overally, I was satisfied with this workout. I can't wait to progress more on the deadlift.


GOALS BY THE NEW YEAR
405LB MAX SQUAT
405LB DEADLIFT
315 MAX BENCH (lololololol prob. not gonna happen on dis here mane)

GOAL WEIGHT: 160-165.

I don't think i have seen 165 on a scale in forever

[BergMuscle]

Great pull day. Looking forward to your next workout.

[BubsNBean]

I normally follow a 5x5 for my bench and squat. However, there are certain days where I will feel great and continue going up in weight. I really want to improve my deadlift, so I looked into 5/3/1. I base my working sets on the percentages, but I always go up a bit because of my ego.

Careful with that

[TheThrill1]

Looking good buddy keep it up.

[SkyFlight23]

Looking good buddy keep it up.

Thanks man!

Careful with that

Haha! As long as I don't sacrifice form for weight.

Great pull day. Looking forward to your next workout.

Thanks man! Doing legs on Friday. I start my new job tomorrow!

I don't think i have seen 165 on a scale in forever

Gosh, I'll probably be in mid-winter bulk form by the time I'm at 165 lol.

531 is great! I used it when I was really into powerlifting.

It is very neat to have percentage numbers to go off of.

[SkyFlight23]

LEG DAY

SQUATS
Working Sets of:
4 SETS X 3 REPS OF 295LB
3 SETS X 10 REPS OF 225LB

YES I BELIEVE IN HITTING PARALLEL!

LEG EXTENSIONS
4 SETS X 12 REPS X 140LB

LUNGES
400M

[lonniej]

Nice leg work!! Have a great weekend!

[SkyFlight23]

Nice leg work!! Have a great weekend!

Thanks buddy!

[RyouBakua]

LEG DAY

SQUATS
Working Sets of:
4 SETS X 3 REPS OF 295LB
3 SETS X 10 REPS OF 225LB

YES I BELIEVE IN HITTING PARALLEL!

LEG EXTENSIONS
4 SETS X 12 REPS X 140LB

LUNGES
400M

hitting 2x bodyweight squats is pretty crazy man

good job!

[jwtiger69]

Just doing a drive by! Looking good in here. If you get a chance can you bump this thread: http://forum.bodybuilding.com/showth...hp?t=163709511

[kylemnhn]

hitting 2x bodyweight squats is pretty crazy man

good job!

agreed i cant hit 2x my body weight .. well now that I'm leaner i think i can for a few but it will be rough!

[kylemnhn]

i think when we do this next challenge on battling the reps for reps with loading a bar with body weight should be interesting

[SkyFlight23]

i think when we do this next challenge on battling the reps for reps with loading a bar with body weight should be interesting

I'm all ears.